New Year - New Breakfast Resolution

Oat and Fruit Bar

It’s that time of year again for making New Year’s resolutions. For many, the overindulgence during the holiday season makes weight loss one of the top New Year’s resolutions.

This year, instead of focusing on weight loss, why not focus on lifestyle changes that can promote weight loss and decrease the risk of multiple diseases like heart disease, cancer, diabetes and high blood pressure?

Most people are familiar with the recommendations for a healthsupporting diet, like eating more foods high in fiber such as whole grains, fruits and vegetables, and eating less fat and salt.

Why not start with healthy lifestyle changes at breakfast? Dieters often skip breakfast in an attempt to save calories; however, this is an idea that seldom works. Research shows that breakfast “skippers” typically consume more calories and more fat during the day than breakfast eaters. Breakfast “skippers” have more than four times the risk of obesity as compared to breakfast eaters.

Try starting the day with foods high in complex carbohydrates and high in fiber, such as whole grains or starchy vegetables. Add foods high in protein, such as low fat dairy products, eggs, nuts, seeds, beans, or legumes. Soymilk and vegetarian meat substitutes are also high in protein.

As portions have increased in the United States, so have the weights of Americans. Be careful to watch portion sizes. A low fat whole grain muffin may seem like a healthful choice, but portion sizes typically served at restaurants and cafes are usually about three to four servings. Remember a health-supporting diet starts with breakfast.